Thursday Rows

 Decided to add a 5th day to the week. Tomorrow I will attempt to OHP with Lana. The following is intended to be 5 working sets of 15. I plan to progress this by adding weight each week.

Bent Row (Landmine, D-handle)
sets of 15 @ 25, 50, 60, 70, 70, 70

Upright Row
bar x 4 x 12

Band Triceps Extensions
3 x 15 @ red mini band

Wednesday Belt Squat

Back yard mowing gpp

Belt Squat

10 x 1 plate, 2 plates, 15 x 3 plates, 10 x 3 plates, 15 x 3 plates

Split Squat

2 x 10 per leg

Planks 

3 x 30 seconds

Tuesday Bench Press

 Finally got back into bench press. It was week 1 of 5/3/1 so the weights were fairly light. On the other hand, I'm using a close grip (pinkies on the rings) meaning that the weights are harder... I think. This is the grip I plan to go with because I want to take care of my shoulder. I may end up going wider when I get strong enough to hit my 400 lbs goal. My shoulder made a lot of noise, but I got through it without any real pain and I'm still doing rehab and massage.

Bench Press
145 & 165 x 5, then 195 x 10, then 195, 205, 215 x 5

That's it. No assistance because I didn't want to put more pressure on my shoulder joint.

Sunday Deadlift

Only 3 hours sleep last night. Still loving deadlift. Hip was tight last night so I used the massager. I think it's something with my deep erectors so I'm cutting the bent rows in favor of landmine rows starting next week. It's all for hypertrophy and muscle balance versus the bench anyway. I won't worry about progressing them, just add weight or reps or do amrap sets when I feel like it. 

Deadlift

210 & 240 x 3, then 270 x 12, then 290 & 315 x 3

RDL

4 x 12 @ 100

Friday Bent Rows

Felt like shit in my low back after this so I'm gonna go back to using the landmine for rows. Less weight, more volume, and hopefully less impact on my deadlift day. 

Bent Rows

115, 130 x 5 then 150 x 12

Upright Rows

2 x 12